staapes57’s BodyBlog

6:00 AM Wake-up

6:20 AM Pre-workout (1 scoop LL NOX-CG3, 200mg caffeine pill - still out of Lipo-6x)

8:50 AM Post-workout and Breakfast (1 scoop LL NOX-CG3, 4 egg omelet (half whites) with 1 slice sham, 1 slice american, 1/2 everything bagel)

11:35 AM Lunch (4oz dry burger patty without bun, 4oz skinless chicken breast, 1 tbsp peanut butter)

1:50 PM Snack (BBQ chicken strips, medium portion)

6:00 PM Dinner (15oz skinless chicken breast, 4 slices tomato, 2 slices prov cheese, 2 tbsp peanut butter)

TUESDAY

8:30 AM Wake-up

8:45 AM Breakfast (4 egg omelet (half white), 2 slices american, 1 slice ham, 2 strawberries, 1 strip bacon) (also 200mg caffeine pill)

1:15 PM Lunch (large portion of chicken strips with no sauces, just dry, 2 tbsp peanut butter)

3:00 PM Pre-workout (1 scoop LL NOX-CG3, 200mg caffeine pill)

4:30 PM Post-workout and Dinner (1 scoop LL NOX-CG3, 1 slice oat nut bread with PB & J [PW Carbs], 3 tbsp egg salad, 1 slice ham, 1 slice turkey, 1 slice roast beef, 2.5 slices prov cheese)

WEDNESDAY

6:00 AM Wake-up

7:30 AM Breakfast (2 fried eggs on an english muffin with 2 slice ham, 3 strips bacon, 2 slices american) (also 200mg caffeine pill)

11:30 AM Lunch (1 large bowl of chicken ceasar salad)

2:45 PM Pre-workout (1 scoop LL NOX-CG3)

5:00 PM Post-workout and Dinner (1 scoop LL NOX-CG3) (4 large slices of pepperoni pizza with ranch and blue cheese, 12 oreo cookies, small glass milk) — ****kk. Whatever…It all boils down to calories, and I didn’t have very many today, so the negative reprecussions of this won’t be too bad. I figure doing this tonight isn’t going to affect the way I look at Spring Break, so I’m okay with it. It’s also post-workout, so I can use a few extra calories and carbs. Obviously not this many but whatever.

THURSDAY

8:20 AM Wake-up

8:35 AM Pre-workout (1 scoop LL NOX-CG3, 200mg caffeine pill)

10:00 AM Post-workout (1 scoop LL NOX-CG3)

10:25 AM Breakfast (4 egg omelet (half white), 1 slice ham, 1 slice american, 1 english muffin with butter and jelly, 1 strip bacon)

12:45 PM (1/2 of a large chicken salad sub with lettuce, tomato, prov cheese, and wheat roll)

5:00 PM (1 medium sized taco, 4oz lean skinless chicken breast, small portion refried beans, hamburg, sour cream, and mozz cheese)

6:00 PM (3 tbsp peanut butter)

FRIDAY

MONDAY

7:30 AM Wake-up

8:00 AM Pre-Workout (1 scoop LL NOX-CG3, 2 lipo-6x liquid capsules)

8:15 AM Gym (bi’s and tri’s)

10:00 AM Post-workout and Breakfast (1 scoop LL NOX-CG3, 2 GNC Multi’s, 3 egg omlet with 2 strips bacon, 1 slice prov., 1 mushroom)

11:30 AM Lunch (Small bowl fresh homemade chicken noodle soup, 8oz BBQ pork)

1:30 PM Protein Shake (1 scoop whey protein)

3:00 PM Protein Shake (1 scoop whey protein)

5:30 PM Dinner (12oz fat-cut-off pork with hot sauce, small portion of broccoli)

TUEDAY

9:00 AM Wake-up

9:15 AM Breakfast (2 lipo-6x liquid capsules, 2 GNC multi’s, 3 egg omelet with 1 slice prov, 1 slice ham, 1 mushroom, and 4 strips bacon)

11:20 AM Protein Shake (1 scoop whey protein)

12:50 PM Lucnh (1 large bowl of chicken caesar salad with 1 tbsp peanut butter)

4:00 PM Pre-Workout (2 lipo-6x liquid capsules, 1 scoop LL NOX-CG3, 1 scoop whey protein, 1 tbsp peanut butter)

5:30 PM Post-workout (1 scoop NOX-CG3, 6oz hamburg, some tomato slices, some ketchup, and 5oz skinless chicken breast, 2 tbsp refried beans, 2 tbsp peanut butter)

WEDNESDAY

8:45 AM Wake-up

9:15 AM Pre-workout (1 scoop LL NOX-CG3, 2 lipo-6x liquid capsules)

10:30 AM Post-workout (1 scoop LL NOX-CG3)

11:00 AM Lunch (1 large order of general tso’s chicken - hey i figure if i’m going to cheat, cheat after a workout and cheat early in the day, 2 GNC multi’s, small portion of white rice)

3:00 PM (2 lipo-6x liquid capsules)

5:30 PM Dinner (5oz skinless chix breast with small amount BBQ sauce, 3 tbsp egg salad, 2 pepperoncini’s, 2 rather  fried-batter chicken strips)

THURSDAY

6:30 AM Wake-up

7:00 AM Pre-workout (1 scoop LL NOX-CG3, 2 lipo-6x liquid capsules)

8:30 AM Post-workout (1 scoop LL NOX-CG3)

9:40 AM Breakfast (3 egg omelet with 2 strips bacon, 1 slice prov, 1 mushroom)

11:30 AM Lunch (10oz broiled steak with most of the fat cut off, 5 strips bacon)

3:00 PM (3 tbsp peanut butter, 1 scoop LL NOX-CG3 [i didn’t mean to take it, I forgot i didn’t need it], 2 lipo-6x liquid capsules)

6:00 PM Dinner (2 very large portions of chicken cordon bleu)

11:30 PM -2:00 AM (1 michelob ultra, 1 shot tequila) <– **** yeah. that’s self control.

FRIDAY

8:45 AM Wake-up Pre-workout (1 scoop LL NOX-CG3, 2 GNC Multi’s, 2 lipo-6x liquid capsules)

10:00 AM Post-workout (2 scoops whey protein, 1 scoop NOX-CG3)

12:20 PM (1 carb-rite protein bar)

1:30 PM Lunch (two 4oz burgers one with nothing, one with bun, bbq sauce, 1 slice american cheese, 2 slices tomato, 3 french fries) — I know i’m drunk tonight, so beer will inevitably occur…so i’m a little less hardcore with low carbs today so…)

4:30 PM (1 michelob ultra)

6:00 PM Dinner (10oz skinless chicken breast, 4 perogies with small amount of tomato sauce, 2 lipo-6x liquid capsules)

9:00 PM-on (not sure….i can’t predict the future and i won’t remember tomorrow…so all i can say is there will have been a lot of alcohol consumed)

SATURDAY

10:00 AM Wake-up (2 lipo-6x liquid capsules, 2 GNC Multi’s)

11:00 AM -still kind of drunk (french toast sticks with syrup, 2 chicken wings (small), some fruit, 2 eggs, 3 strips bacon)

12:45 PM Pre-workout (1 scoop LL NOX-CG3)

1:00 PM Pool workout

3:00 PM 7oz beef jerkey and 2 lipo-6x liquid capsules

Another long night of drinking….

SUNDAY

12:00 AM Wake-up (2 lipo 6x liquid capsules)

1:00 PM (3 small individual packages of oyster crackers, 2 whole oat cheerio breakfast bars)

4:30 PM (1 large portion of general tso’s chicken with white rice)

I feel like my midsection is getting much leaner. I did drink too much but hey - i had a really good time. It was an overall solid week and I feel I am doing well right now. The alcohol isn’t a concern yet, but if i feel it is hurting my fat loss and strength gains then I’ll have to adjust accordingly.

MONDAY                   
     Starting Weight: 249 (-14 lbs from last week)

6:00 AM Wake-up

6:30 AM Abs + Cardio (3 sets bycicle kicks, 1 set weighted ball crunches, 5 minuts warm-up on bike, 15 minutes of 30 second 100%/30% intervals increasing from level 4 to 5 to 6)

7:30 AM Breakfast (3 egg omlet with 1 slices turkey meat, 1 slice provolone, 1 mushroom) Supps (200mg caffeine pill, two 225mini ephedrines)

10:00 AM Protein Shake (1/2 scoop whey protein)

11:30 AM Lunch (9oz skinless chicken breast with mustard and 1 medium sized bowl of fresh made chicken rice soup. I tried to limit the rice intake.

1:30 PM Protein Shake (1/2 scoop whey protein)

4:00 PM Protein Shake (1 scoop whey protein) Supps (200mg caffeine pill, two 225mini ephedrines)

6:15 PM Dinner (10oz skinless turkey, 3 table spoons of stuffing, large helping of steamed green beans, small amount of gravy on turkey and stuffing)

Total Estimated Amounts: About 2,000 calories (maybe a tad over), 59g’s fat, 85g’s carb (too many), and 280g’s protein. Caloric Breakdown (approx 74% from protein, 7% fat, and 19% carbs)

TUESDAY

6:00 AM Wake-up

6:30 AM Cardio (12 laps in the swimming pool. Better than last swim but still pretty difficult. I still can’t go back and forth lap to lap for more than 2 laps. My swimming technique is terrible)

7:30 AM Breakfast (same omlet as yesterday). Same supps as yesterday.

9:30 AM Protein Shake (1/2 scoop whey protein)

11:30 AM Lunch (15oz skinless chicken breast, 2 slices provolone cheese)

2:00 PM Protein Shake (1/2 scoop whey protein)

4:00 PM Protein Shake (1 scoop whey protein)

6:00 PM Dinner (Four 2oz beef meatballs, 2 pickles)

Total Estimated Amounts: About 2319 calories, 80g’s fat, 16g’s carb, 323g’s protein. Caloric Breakdown (approx 77% protein, 19% fat, 4% carb)

WEDNESDAY

10:00 AM Wake-up (Protein Shake 1 scoop whey protein)

11:30 AM Lunch (Pulled BBQ Pork 12oz, 1 pickle)

2:00 PM Protein Shake (1 scoop whey protein)

6:00 PM Dinner (Skinless Chicken Breast [12oz] with 2 slices provolone, 2 slices tomato, large portion of chicken caesar salad)

Total Estimated Amounts: About 2300 calories, 110g’s fat, 50g’s carb, 245g’s protein. Caloric Breakdown (approx 61% protein, 27% fat, 11% carb)

THURSDAY

7:30 AM Breakfast (3 egg omlet with mushroom, 1 slice provolone, 1 slice turkey and 4 strips bacon)

10:00 AM Protein Shake (1/2 scoop whey protein)

1:00 PM Lunch (1 small portion chicken salad  with BBQ sauce, 1 small portion egg salad, medium portion mac n cheese)

5:00 PM Protein (2 tbsp of peanut butter)

 FRIDAY, SATURDAY, SUNDAY - all pretty much bad. Friday was decent…but i had way too many carbs. Saturday I had too many carbs. Sunday was Super Bowl Sunday so…

MONDAY                 Starting Weight: 263lbs

6:00 AM Wake-up

7:30 AM Breakfast (3 whole egg omlet with 1 slice provolone, 1 mushroom). 200mg caffeine pill, 2 multivitamins, 225mini ephedrine pill (2 of them)

10:00 AM Protein Shake (1/2 scoop 100% whey protein)

11:45 AM Lunch (4 skinless large chicken drumsticks [they were baked with the skin and in BBQ sauce, but I took the skin off])

 2:00 PM Protein Shake (1 scoop 100% whey protein)

3:30 PM Protein Shake (1 scoop 100% whey protein)

4:00-5:15 PM Lift (Bi’s and Tri’s)

5:30 PM Dinner (16oz skinless chicken breast with heavy amount of regular yellow mustard)

Total estimated calculation: Just under 2,000 calories, 35.5g fat, 16g carb, 290g protein (85% cals from protein, 10% fat, 5% carb)

TUESDAY

6:00 AM Wake-up

6:15 AM Cardio (Stationary Bike. Speed intervals of about 2 minutes for approximately 20 minutes overall)

7:30 AM Breakfast (same omlet as yesterday, add 1 slice deli ham). Same supplementation (caffeine, ephedrine, multi)

10:00 AM Protein Shake (1/2 scoop 100% whey protein)

11:30 AM Lunch (14oz skinless chicken breast dipped in mustard for taste)

2:00 PM Protein Shake (1/2 scoop 100% whey protein)

3:30 PM Protein Shake (1 scoop 100% whey protein)

4:00-5:15 PM Lift (Pre-workout, 200mg caffeine pill, 225mini ephedrine) (Traps)

5:30 PM Dinner (16oz lean pork chop [i cut off all of the excess fat] dipped in hot sauce for taste, small portion steamed veggies)

Total estimated calculation: Just over 2,000 calories, 102g fat, 16g carb, 236g protein (67% protein, 29% fat, 4% carb)

WEDNESDAY

6:00 AM Wake-up

6:15 Cardio (Stair Stepper. Speed intervals of about 2 minutes for approximately 20 minutes overall)

7:30 AM Breakfast (same omlet as yesterday, less the ham and add 1 slice deli turkey). Same (caffeine, ephedrine, multi)

10:00 AM Protein Shake (1/2 scoop 100% whey protein)

11:30 AM Lunch (12oz skinless chicken breast with mustard for flavor, also 1 medium sized bowl of fresh homemade chicken noodle soup)

2:00 PM Protein Shake (1/2 scoop 100% whey protein)

3:30 PM Protein Shake (1 scoop 100% whey protein)

4:00-5:15 PM Lift (Pre-workout same supps as yesterday [caffeine, ephedrine]) (Chest)

5:30 PM Dinner (14oz skinless chicken breast with hot sauce/mustard for flavor. 2 slices of tomato too.)

Total estimated calculation: Just over 2,000 calories, 72g fat, 22.5 carb, 250g protein (72% protein, 21% fat, 7% carb)

THURSDAY

6:00 AM Wake-up

6:30 Cardio (10 swim laps [I forgot just how hard swimming is when you’re 255 lbs!!!])

7:30 AM Breakfast (Same omlet as yesterday) Same (caffeine, ephedrine, multi)

10:00 AM Protein Shake (1/2 scoop 100% whey protein)

1:00 PM Lunch (1 large bowl of chicken caesar salad, only a small amount of chicken and unfortunately, a high amount of dressing)

3:30 PM Snack (1 medium size bowl of the same chicken caesar salad)

4:00-5:15 PM Lift (Pre-workout supps as yesterday) (Back)

5:30 PM Dinner (8oz skinless chicken breast with hot sauce/mustard for flavor, 1 small 6oz lean ground beef, 3 slices tomato, 1 table spoon fried onions, 1 small dill pickle, 2 table spoons of mushrooms) I was really hungry, so even though I ate more here, I tried not to go with terrible foods. Hey, it was burger night at my Fraternity house, it could have been much worse!

Total estimated calculation: Probably around 2,000 calories, 70g fat, 20g carb, 160g protein, not sure of the breakdown)

FRIDAY

7:00 AM Wake-up (it was tough waking up this morning for some reason. I went to bed a little later so i slept in a bit more

7:30 AM Breakfast (same omlet, replace turkey with ham). Same (caffeine, ephedrine, multi)

10:00 AM Protein Shake (1/2 scoop 100% whey protein)

11:30 AM Lunch (14oz skinless chicken breast with mustard for flavor)

1:30 PM Protein Shake (1 scoop 100% whey protein)

2:00 PM Lift (Pre-workout supps as yesterday) (Shoulders)

3:00-6:00 PM 5 Michelob Ultras

7:00 PM -1:00 AM Probably another 5 beers or so

1:30 AM - 3:00 AM 2 chocolate cookies, 2 slices white bread, 2 slices deli honey ham, 1 slice provolone, mayonaise, 2oz BBQ boness pork, 15 Corn Chips

Total estimated calculation: Probably around 4,000 calories, too much fat, too many carbs, not enough protein, too much beer) This will not be how I continue to do Friday nights.

SATURDAY

1:00 PM Wake-up

1:30 PM Two multi’s, two 225mini ephedrines, 200mg caffeine pill

8:00 PM Two 225mini ephedrines, 200mg caffeine pill

11:00 PM - 3:00 AM Two keystones (We had a party at my Fraternity, so I had to at least make an appearance, even if I wasn’t goign to drink much)

Total estimated calculation: Today was my "fasting" day. Tomorrow’s first meal it will be important to have low in fat content since my body will be in starvation mode and will take whatever it is given and try to store it as bodyfat (essentially right away).

SUNDAY

9:00 AM Wake-up

9:30 AM Breakfast (1 pkt plain oatmeal, 1 pkt cinnamon spice oatmeal) two 225 mini ephedrines, 200mg caffeine pill

12:45 PM Lunch (10oz skinless chicken breast, 1 slice provolone, 1 slice wheat bread, 1 slice provolone, 1 whole egg)

6:30 PM Dinner (1/2 of a hot ham and cheese sub with tomato and light mayo [white bread because they didn’t have wheat])

7:00 PM Supps (two 225mini ephedrines, 200mg caffeine pill)

Total estimated calculation: About 1,400 calories, 46g’s fat, 78g’s carb, 140g’s protein (53% protein, 17% fat, 30% carbs)

I feel really good about this week. I stuck to my game plan and ate very clean and did not take in a ton of uneccessary calories or fried foods or fats. I had one slip-up on Friday night, but other than that, I feel really good about the week. It’s really tempting being around pizza, fried chicken wings, cookies, chips and all that, but I did well this week. I was able to hold off and I practice my mental control over my consumption. We will see what my weight is at tomorrow and I’ll re-assess from there. Hopefully the scale is on my side tomorrow. I’ll also be trying to get a tape measure to make sure that I’m not much size, if any. I am waiting to receive my Lipo 6x and NOX-CG3 in the mail still, and I’m really excited to start that. Give me some input for this week guys.

Okay…so far…not so good. I didn’t eat much all day and that caused me to way over eat in the evening. ****!

~~~TUESDAY~~~

***8:15 AM Breakfast***

–2 slices white bread and peanut butter

***1:00 PM Lunch***

–1 can tuna with mayo
–1 can string beans

***7:00 PM Dinner***

–1 very large serving of chop suey, one 6oz piece of ham, 3 biscuits, and 1 slice mushroom pizza

—Daily Water Intake—1 gallon—

~~~MONDAY~~~

***12:00 PM Lunch***

–1 bowl of sloppy joe without the bun, 5 strips bacon

***8:30 PM Dinner***

–14 oz. skinless chicken with alfredo sauce

—Daily Water Intake—1.25 gallons—

~~~TUESDAY~~~

***12:00 PM Lunch***

–10 small breaded chicken strips with BBQ sauce

***4:00-6:00 PM Snacks***

–Lots of cheese and crackers, and some candy. Still pretty careless with this whole break-up thing.

***6:40 PM Dinner***

–8 oz skinless seasoned chicken breast with BBQ sauce, 1 cup whole wheat pasta with pasta sauce

–Daily Water Intake—1 gallon

~~~WEDNESDAY~~~

***1:30 PM Lunch***

–large bowl mac n cheese with 2 strips bacon

***5:30-6:30 snacks***

–3 oz original beef jerkey, two handfuls of dried bananna chips

***7:30 PM Dinner***

–nachos with pepperonis, mozz. cheese, sour cream, and refried beans
–5 hershey kisses

***8:15 PM Snack***

–1 slice of BBQ chicken pizza

—Daily Water Intake—1 gallon—

~~~THURSDAY~~~

***12:00 PM Lunch***

–3 slices BBQ chicken pizza, 5 hershey kisses, 1 handful dried bananna chips

***3:00 PM Snack***

–2 slices BBQ chicken pizza

***9:00 PM Snack***

–1 small bag ligh butter popcorn

***10:30 PM Dinner***

–1 small chicken cordon blue sub on a regular sub role with mayo, 1 nature valley bar

—Daily Water Intake—1 gallon—

~~~FRIDAY~~~

——-It’s my 21st birthday celebration at school. So don’t expect much good to come from this day…——-

***12:00 PM Lunch***

–2 very small slices of pizza, (1 cheese, 1 pepp), 2 large chocolate chip cookies, 2 strips bacon

***3:00 PM - who knows***

–many, many, many alcoholic beverages and probably some shitty food. hey it only comes once. well, twice in my case. Celebrating it tonight and on Monday (my real birthday) that way i can celebrate with my friends at school as well as my friends at home
—Daily Water Intake—Minimal—
—Daily Alcoholic Beverages Intake—Countless—

Alright, good news. I have basically a full-time job over x-mas break which means I’m back to routine. I do better with routine so I’ll get back to the grind tomorrow.

~~~MONDAY~~~

***9:15 AM Breakfast***

–4 egg whites with 2 slices honey ham, 1 slice american cheese, 1 mushroom, 4 strips bacon

***11:50 AM Lunch***

–1 large bowl chili with 4 small packages oyster crackers, 3 tbsp peanut butter

***7:00 PM Dinner***

–12oz skinless turkey breast with gravy, small portion of stuffing, 3 tbsp peanut butter

—Daily Water Intake—1.5 gallons—

~~~TUESDAY~~~

***8:00 AM Breakfast***

–4 egg whites with 2 slices honey ham, 1 slice american cheese, 1 mushroom, with ketchup. 5 strips bacon

***12:30 PM Lunch***

–10 small chicken tenders with BBQ Sauce

~~~WEDNESDAY~~~

***8:30 AM Lift/Cardio***

–Preacher curl machine (2×5, 2×10), DB Iso Incline Preacher (same), Cable High Curl (same), Dips (same), Tricep Pushdowns (same), Tricep extention machine

–1 lap (2.5mph), 1.2 (7.0), .8 (2.5), 1 (6.5), 1 (2.5), 1(6.0), 2 (6 incline at 3.0 speed), 1 lap (6.5), 1 lap (2.5) Cardio killed me today..my wind wasn’t there and my shines consistently cramp up on me…Maybe it was cuz i didn’t eat breakfast first or maybe cuz over the past 5 days I hadn’t eaten a ton of carbs..or maybe i just suck at running

***10:30 AM Breakfast***

–1 small slice bananna bread, 1 small blueberry muffin
–4 egg whites, 2 slices honey ham, 1 slice american cheese, 1 mushroom, with ketchup. 5 strips bacon too.

***11:30 AM Lunch***

–1 medium sized bowl of chicken noodle soup with a bunch of vegetables, 2 6oz. lean BBQ pork strips

***9:00 PM Dinner***

–1 Large bowl of chicken noodle soup, 1 12oz skinless hot sauce chiken breast with a small size of blue cheese

–Daily Water Intake—1.5 gallons—

000000THIS week has been crazy. I’ve had so much work and have had to spend too much time in the lab doing work and have not had access to food and what not. It’s been a shitty week0000000000

~~~THURSDAY~~~

***8:30 AM Breakfast***

–4 whole eggs with 2 slices honey ham, 1 slice american cheese, with ketchup

***11:30 AM Lunch***

–1 small turkey and cheese sandwich with lettuce, mustard, tomato, on white bulky role

***12:30 PM Snack***

–1 Medium sized chicken ceasar salad with croutons

***1:30 PM Snack***

–1 table spoon peanut butter and 1 apple

***5:30 PM Dinner***

–7oz lean BBQ pork strip, 6 strips bacon, 1 table spoon original beans, 8oz steak with some fat

***6:00 PM Snack***

–1 large bowl of chicken noodle soup

***9:00 PM Snack***

–1 table spoon of peanut butter

—Daily Water Intake—1 gallon—

~~~FRIDAY~~~

***9:45 AM Big Breakfast***

–4 scrambled eggs with 2 slices honey ham, 1 slice american, 1 mushroom with ketchup
–1 large bowl chicken noodle soup
–2 chocolate chip cookies

***11:30 AM LUNCH***

–1 meatloaf burger with bun

0000I worked in the economics lab from 1:30PM to 12:30 AM non-stop to finish my project and turn it in. I didn’t have time to eat anything else and I barely even had anything to drink all day000000

~~~SATURDAY~~~

It was a very bad day. I found out my girlfriend cheated on me…multiple times. Needless to say, I was a little bitch today. I didn’t eat well and I drank my face off at night. That’s all I have to say about that. I ate eggs with an english muffin in the morning, then chinese buffet in the evening, and then a bunch of drinks…Don’t judge me.

~~~SUNDAY~~~ 

didn’t eat well again…I had lots of candy during the day, chicken alfredo during the afternoon, and a pizza at night….back on track tomorrow. hey..i am allowed a two-day justation period after finding out my G/F cheated on me and after having to end a two year relationship. I do appreciate the help guys, it is still tough to keep the head up though. The only thing that allows me to is that it isn’t a break up where it was just "not compatible" anymore…she hurt me, and I can feed off of the anger and dissapointment of that to keep my head up and move on without her. **** her.

~~~MONDAY~~~

***7:45 AM Breakfast***

–4 egg whites with 2 slices honey ham, 1 slice american cheese, and ketchup

***10:10 AM Shake***

–1/2 scoop whet protein

***11:45 AM Lunch***

–10 small chicken fingers with BBQ Sauce + 3 strips of bacon

 ***4:30 PM Snack***

–1/2 scoop whey protein

***5:30 PM Dinner***

–Mexican food salad (2 cups hamburg, 4oz. skinless chicken breast, 2 table spoons hot sauce, 1 table spoon sour cream, lettuce, 2 table spoons rice, 1 table spoon re-fried beans, 1/2 cup tomatoes, 8 nacho corn chips) + 4 strips of bacon

—Daily Water Intake—1.5 gallons—

 ~~~TUESDAY~~~

***9:00 AM Breakfast***

–4 egg whites with 2 slices honey ham, 1 slice american cheese, 1 mushroom with ketchup + 3 slices bacon

***11:45 AM Lunch***

–1 Large bowl of chicken ceasar salad (ceasar dressing, croutons, grated moz. cheese, approx 3 oz. chicken)

***1:45 PM Snack***

–1 Small bowl of same ceasar salad

***2:30 PM Lift***

–Machine preacher curls (4 sets 10), DB preacher Iso Curl (4×10), Cable High Curls (4×10), BW Dips (4×10), Tricep PD’s (4×10), Skull Crusher Machine (4×10)

***3:45 Post-Lift Snack***

–1 scoop whey protein, 2 table spoons peanut butter

 ***5:30 PM Dinner***

–2 4oz. chiken pamesean pattis baked not fried with light breading, tomato sauce, and grated moz. cheese, 1/2 cut diced cucumbers, 1/2 cup steamed corn

***7:00 PM Cardio***

–2 miles (1 lap walk 2.5mph, 2.66 laps run 6.5mph, 1 lap jog 2.5mph, 1 lap run 6.5mph, 1 lap walk 2.5mph, 1 lap run 6.1mph, 1 lap walk 2.5mph)

—Daily Water Intake—1.5 gallons—

~~~WEDNESDAY~~~

***8:50 AM Breakfast***

–5 strips bacon + 4 whole eggs with 2 slices honey ham, 1 slice american, 1 mushroom with ketchup

***11:35 AM Lunch***

–12oz skinless chicken breast, 3 slices american, BBQ sauce, 17 pepperonis. Also 3oz. roast beef with BBQ sauce and 1 strip bacon

***4:30 PM Snack***

–2 table spoons of peanut butter

***5:00 PM Workout***

–Machine Shoulder Press (not smith machine) (2×5, 2×10), Leaning DB lateral raise (2×5, 2×10)
–30 mins bike level 6 intensity

***6:30 PM Dinner***

–1 6oz. lean pork chop, 5oz. roast beef with BBQ sauce, 2 strips bacon

—Daily Water Intake—1.5 gallons—

~~~THURSDAY~~~

***7:45 AM Breakfast***

–1 very small bag of Sweet Maui Onion Kettle Cooked Potato chips, 2 breakfast sandwiches (2 slices honey ham, 1 poached egg, 1 slice american, 1 english muffin for each sandwich), 1 small glass of orance juice

***11:15 AM Lunch***

–1 cheeseburger with bun, BBQ Sauce, pickles, 1 tomato, 1 slice american, 2 strips bacon

***11:45 AM Snack***

–1 small bowl of chicken corn chowder, 3 small ass cookies (1 choc, 1 mac. nut, 1 oatmeal raisen)
***4:00 PM Lift***

–pullups (10, 9, 7, 5), tbar tow (1×5), low row iso machine (2×5, 2×10), high row iso machine (2×5, 2×10)
–10 mins bike level 8 intensity

***6:00 PM Dinner***

–Two 10oz chiken cordon blues, 1 cup rice, 1 cup steamed broccoli with cheese

***7:15 PM Snack (bad)***

–1 snickers ice cream bar (25% larger one)

***Tonight***

–Liquid carbs if you know what I mean, hopefully not too much but we’ll see. I’ll report tomorrow :-\

—Daily Water Intake—1.5 gallons—

~*-~*-TOO MANY DRINKS TONIGHT AND TOO MUCH FOOD WHEN DRUNK!!!!~*-~-

~~~FRIDAY~~~

***10:20 AM Breakfast***

–4 scrambled eggs with 2 slices honey ham, 1 mushroom, 1 slice american, with ketchup

***2:15 PM Lunch***

–12oz. skinless chicken breast with BBQ Sauce, 1 slice american, and 9 pepperonis
–1 bowl of chicken rice soup with carrots, green beans, corn, celery, and peas
–1 kosher pickle

***4:30 PM Cardio***

–60 mins eliptical level 8 intensity out of 20

***6:00 PM Shake***

–1 scoop whey protein, 2 tea spoons of peanut butter

***6:30 PM Dinner***

–4 slices of ham, 4 slices american cheese, 4 small slices salami, 1 slice turkey, some mustard, 1 slice oat nut bread, 1 bite peach muffin

—Daily Water Intake—1.5 gallons—

~~~SATURDAY~~~

***11:00 AM Breakfast***

–3 french toast with syrup, 2 buscuits with sausage gravy and sausage

***4:30 PM Lunch***

–12oz skinless chicken breast with BBQ Sauce, 1 slice honey ham, 3 slices american cheese, 1 slice turkey, 2 mushrooms, 1 quesadilla shell, 10 pepperonis

—Daily Water Intake—3/4 gallon—

~~~SUNDAY~~~

***4:15 PM Meal***

–Two 6oz. burgers with 1 mushroom, 1 slice cheese, 2 slices white bread, BBQ sauce, 2 strips bacon

***6:00 PM Snack***

–3 tbsp of peanut butter

—Daily Water Intake—1 gallon—

Monday

8:00 AM Cardio (BW = 256 at 7:45 AM)

–30 mins eliptical at level 6 intensity

9:00 AM Breakfast

–4 egg whites, 2 slices honey ham, 1 slice american cheese, 1 mushroom with ketchup

***11:30 AM Lunch***

–10 reasonably small chicken tenders with BBQ sauce

***4:25 PM Snack***

–Nature Valley sweet and salty nut almond bar, 2 tbsp peanut butter

 ***8:50 PM Dinner***

–16 oz. skinless chicken breast w/ BBQ sauce, 3 slices american cheese, 17 pepperonis

***10:00 PM Drinks***

–7 glasses of red wine (Don’t judge me )

—Daily Water Intake—1.5 gallons—

TUESDAY

***11:30 AM Lunch***

–3 table spoons of egg salad, 4 srips of bacon

***2:00 PM Snack***

–3 strips of Beef Jerkey (too spicy to eat more)

***6:00 PM Dinner***

–Fresh ingredients made from scratch alfredo pasta with chicken and broccoli, 1 slice dark bread with butter

***8:00 PM Snack***

–3.65oz. original beef jerkey

—daily water intake—3/4 gallon

~~~Wednesday~~~

***8:40 AM Breakfast***

–4 whole eggs scrambled with 4 slices bacon and ketchup

***12:30 PM Lunch***

–4 Large meat balls

***2:30 PM Snack***

–3oz. of salami stick (rough estimate), 3 large meat balls

***6:00 PM Snack***

–3.5 oz beef jerkey with spices

***7:00 PM Dinner***

–4 large meat balls

—Daily Water Intake—1 gallon—

~~~THURSDAY~~~

–Thanksgiving..I ate too much. Bad/Good day.

~~~FRIDAY~~~

***11:00 AM Breakfast***

–3 whole eggs scrambled with 3oz. sausage and 3 slices sharp cheese, also an extra 5oz. sausage patty on the side

FRIDAY, SATURDAY, SUNDAY —-

Okay, for the last three days that I’m home I haven’t eaten well, and I havne’t maintained my blog…so I’ll start it back up again on Monday, when I’m back at school for the last three weeks before X-mas break. Sorry guys…

Alright so tomorrow is the start of it. New chapter. Tomorrow I’m going to cut caloric intake and increase cardiovascular output. I’m going to get up at 7 so I can get an extra cardio session in so it’ll be two cardio sessions each day and a resistance training as well. Hopefully this will jump-start my weight loss. I’m looking to be 250 or 245 for the beginning of X-mas break (December 15th) and from there my next goal will be 220 lbs for Spring break (march 15th). I’m going to be posting my exercise, my diet, and my results and I’d love to get some feed back from all of this. Thanks so much guys…

MONDAY

7:25 AM Cardio (BW = 264 lbs at 7:25 AM)

Roman Chair Leg lift (3 sets of 12 reps with a 10 lb dumbell held in my feet)

90 Degree Toe touches (3 sets of 12 reps)

Bicycle crunches (1 set of 12 reps each leg)

Bike (20 minutes level 5 intensity)

8:30 AM Breakfast

3 scrambled egg whites with 1 slice american cheese and 1 slice honey ham (with ketchup)

11:45 AM Lunch

1 skinless BBQ chicken drum stick, 1 6oz. BBQ pork strip, 2 table spoons of chicken salad

4:30 PM Pre-Workout Meal

2 6oz. BBQ pork strips

5:00 PM Lift Bi’s and Tri’s

Machine Preacher Curls (4 sets of 10), DB Iso Preacher Curls (4 sets of 10), Bent-Over Cable Concentration Curls (4 sets of 10)

Body Weight Dips (4 sets of 10), Cable Push-Downs (4 sets of 10), Machine Skull Crushers (4 sets of 10)

6:30 PM Dinner

10 oz skinless chicken breast with light alfredo sauce on top, 1.5 cups of steamed broccoli

—Daily intake of water—1.5 gallons—-

TUESDAY

7:45 AM Cardio (BW = 259 at 7:45 AM)

–Eliptical for 20 mins on level 5 intesity

8:30 AM Breakfast

–4 scrambled egg whites with 2 strips bacon and 1 slice cheese (with ketchup)

 11:30 AM Lunch

–1 can dry tuna with 2 slices cheese, 1 6oz. pork strip, 2 small kosher dill pickles

2:30 PM Lift

–Barbell Shoulder Press (4 sets of 10), Leaning DB Lateral Raise (4 sets of 10), Cable Upright Row (4 sets of 10), Reverse Pec Deck (4 sets of 10)

3:45 PM Post Lift Shake

1.5 scoops protein powder with 3oz. water (pasty)

6:15 PM Dinner

–12 oz. skinless chicken breast with hot sauce and BBQ sauce, 2 table spoons cole slaw

—Daily Water Intake of Water—2 gallons—

 WEDNESDAY

10:00 AM Breakfast

–4 scrambled egg whites with 1 slice honey ham, 1 slice american cheese, and mushrooms

11:45 AM Lunch

–12oz lean steak

4:20 PM Snack

–2 6oz. BBQ Pork stips

6:00 PM Dinner

–Medium size Ceasar Salad with light grated cheese and light dressing with croutons

8:00 PM Cardio

–Walk 1 lap (3.0mph), Jog 2 laps (6.0mph), walk 1 lap (3.0mph), jog 1 lap (6.0mph), walk 1 lap (3.0mph): Total distance = 2.0 miles……Total time = 30 minutes

 —Daily Water Intake—1.5 gallons—

THURSDAY - Carb day

8:45 AM Breakfast

–1 100% whole wheat bagel with cream cheese on one side and peanut butter on the other

11:30 AM Lunch

–Large bowl chicken ceasar salad with croutons

–1 egg salad sandwich on split top whole wheat bread

3:00 PM Snack

–1 100% whole wheat bagel, 1 side with tuna and 1 slice american, the other side with cream cheese

5:00 PM Workout

–Pullups (4 sets 10, 9, 6.5, 5), Slightly BO Row (4 sets of ten), Low Row Iso Machine (4 sets of 10), High Row Iso Machine (4 sets of 10)

–Cardio (Bike 30 mins level 5 intensity)

6:40 PM Dinner MAJOR APPETITE!!

–Meatloaf Burger (White buns with ketchup) plus extra meatloaf on the side

–Salami sandwich (on 100% whole weat bread with light mayo plus mustard) with 1 slice american cheese and 4 small slices salami

7:50 PM Snack

–Peanut Butter and Jelly sandwich on 12 grain bread (I know, I take advantage of my carb days)

—Daily Water Intake—1.5 gallons—

FRIDAY

8:20 AM Breakfast

–4 egg white omlet with 1 slice american cheese and 1 slice honey ham with mushrooms and ketchup

11:35 AM Lunch

–12 oz. skinless chicken with BBQ sauce, 2 strips of bacon, three table spoon fulls of egg salad

2:45 PM Workout

–Bench (4 sets of 10), Press Machine (4 sets of 10), Cables (4 sets of 10), Pec Deck (4 sets of 10)

–Abs (2 sets Roman Chair w/ 10 lb weight between feet), (2 sets toe touches), (2 sets Iso bicycle kicks)

–Cardio Eliptical 30 minutes level 6 intensity

4:15 PM Post Workout Snack

–Nature Valley Sweet and Salty Almond bar with 1 table spoon of peanut butter

5:00 PM Small Meal

–Medium Size Chicken Ceasar Salad

7:45 PM Dinner

–12 oz. skinless chickeb breast with BBQ sauce, 2 slices american cheese, 10 pepperonis, and 1 mushroom

 —Daily Water Intake—2 gallons—

SATURDAY

8:15 AM Breakfast

–4 whole scrambled eggs with 3 strips bacon, 1/2 cup home fries, 1 mushroom, and 1 slice american cheese with ketchup

1:50 PM Lunch

–14 oz. skinless chicken breast with BBQ sauce, 19 pepperonis, and 3 slices american cheese

6:50 PM Snack

–Nature Valley Sweet and Salty Almond bar with 2 table spoons of peanut butter

9:30-11:30 PM Drinks ( I KNOW…****in college)

–6 small and weak rum and diet cokes

1:30 AM Drink Munchies

–8 oz. skinless chicken breast with BBQ Sauce, 2 slices american cheese, 1 mushroom, and 15 pepperonis

—Daily Water Intake—1 gallon—

SUNDAY

11:00 AM Breakfast/Lunch

–2 burgers (without the buns) with BBQ Sauce, 3 slices of thinly sliced deli turkey sandwich meat

5:30 PM Dinner

–1.5 slices of garlic toast with cheese, 2 cops pasta salad, 1 rack BBQ baby back ribs, 10 french fries

8:15 PM Snack/Meal

–1 rack BBQ baby back ribs

—Daily Water Intake—1 gallon—